Monday 3/1

WARM UP
3 x rolling 300 meter row
*Every meter +/- 300 equals
3 empty bar deadlift
3 empty bar strict press
3 hanging shrug
SKILL
Ring dips
*complete 3 sets to failure
WORKOUT OF THE DAY
EMOTM 32:00
  1. 10-15 ground to overhead
  2. 10-15 pull up
  3. 10-15 shoulder to overhead
  4. 10-15 burpee
RX: (75/55)
*Score total repetitions completed.
ANYWHEREX
SKILL
Hang snatch technique
5 x 5
WORKOUT
5 rounds for time:
50 ice skaters
40 kb bent row
30 hollow rocks
20 push ups
*30:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 9:00
5 snatch pulls
5 straight arm bent row
5 hi hang snatch
B) EMOTM 20:00
1 squat snatch @ 80% 1RM
C) Kneeling snatch grip press
5 x 5
D) GHD situp & GHD hip extension
3 x 10 each